FITNESS 3 sets of: 10 Strict Press + 100m Farmers Carry (UB Heavy) For Time: 60 Walking Lunges –then– 3 rounds of: 15 Lateral Burpees 15 Hang Power Cleans 40/30 PERFORMANCE 6 sets of: (Increasing) 2 Push Press + 2 Push Jerk 12 minute ladder of: 30 Double Unders 2 Hang Power Snatch 50/35 2 […]
CONTINUE READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READINGFitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: 15 Box Jumps 15 Push Press 50/35 15 Hang Power Cleans 50/35 Run 400m every 3 rounds. Post score to comments.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: 400m Run 6 Handstand Push Ups 9 Hang Power Cleans 50/35 12 Back Squats 50/35 Post rounds to comments.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 16 minutes of: 100m Sprint 6 Push Ups 12 Air Squats 3 Hang Power Cleans 60/40 Post scores to comments.
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 10 Hang Power Cleans 45/30 15 Toes to Bar 25 Wall Balls Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 9 Toes to Bar 9 Box Jumps 9 Overhead Squats 42.5/30 15 Toes to Bar 15 Box Jumps 15 Overhead Squats 42.5/30 21 […]
CONTINUE READINGThe gym is open for Open Gym hours between 5am – 8am and 4:30pm and 6:30pm for members and visiting CrossFitters till Friday and will return to normal hours on the 3rd of January. Back Squat 10-10-10 Heaviest weight –Rest 3mins– Push Press 10-10-10 Heaviest Weight For Time: 15 Hang Power Cleans 60/40 100 Double […]
CONTINUE READINGFitness 4 sets of: 6 Dumbbell Seated Press + 8 Single Arm Dumbbell Row For Time: Buy in: Row 40 Cal + 30 Lateral Burpees –Then– 3 rounds of: 12 Hang Power Cleans 50/35 20 Wall Balls Performance Push Press 3-3-3-3-3 @75% Complete 3 rounds of: 350m Farmers Carry 25/15 6 Box Jump Overs 30/24 […]
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
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